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Comparing Nutrients in 5 ounces Watermelon Seed KernelsVS Almonds

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels
19%
71%
10%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

27.2%790kcal
Energy
28.3%821kcal
790 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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69.2%67g
Fat
73%70.8g
67 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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43.3%14g
Saturated Fat
17%5.4g
14 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.27%0.004g
NA gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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234%40g
Omega 6
103%17.5g
40 gvs17.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.7g
Carbohydrate
23.5%30.5g
21.7 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.22%0.16g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.6g
NA gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
46.6%17.7g
NA gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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71.7%40g
Protein
53.5%30g
40 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
24.2%0.29mg
Thiamine
0.27 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
124%1.6mg
Riboflavin
0.21 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.5%5.03mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.8%0.49mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.49 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.7%0.13mg
Vitamin B6
15%0.19mg
Pyridoxine
0.13 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.6%82.2μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
82.2 μgvs62.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
NA mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.65%76.5mg
Calcium
38%381mg
76.5 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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108%0.97mg
Copper
162%1.46mg
0.97 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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129%10.3mg
Iron
65.7%5.26mg
10.3 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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174%730mg
Magnesium
91%383mg
730 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.3mg
Manganese
134%3.1mg
2.3 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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153%1070mg
Phosphorus
97%682mg
1070 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%919mg
Potassium
30.6%1039mg
919 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
10.6%5.8μg
NA μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.36%140mg
Sodium
0.094%1.4mg
140 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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132%14.5mg
Zinc
40.2%4.42mg
14.5 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%7.16g
Water
0.17%6.25g
7.16 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Almonds:
Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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